Nutrition, Energy Balance Lecture 10
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Questions and Answers

Which health risk is more closely associated with being overweight rather than underweight?

  • Low blood pressure
  • Anemia
  • Hypertension (correct)
  • Loss of muscle tissue

    • What exemplifies Non-exercise Activity Thermogenesis (NEAT)?

  • Walking to your car (correct)
  • Exercising
  • Sleeping
  • Eating

    • Which factor can lead to a decrease in Basal Metabolic Rate (BMR)?

  • Increased thermic affect of food
  • An increase in muscle mass
  • Sustained problematic low energy availability (correct)
  • Adaptations from training over time

    • Which of the following is the BEST description of Basal Metabolic Rate?

    <p>The rate at which involuntary activities sustain life, excluding digestion (C)</p> Signup and view all the answers

    What type of fat storage is correlated with an 'apple' shape and is more often found in men and postmenopausal women?

    <p>Central obesity (C)</p> Signup and view all the answers

    Which of the following conditions is least likely to be associated with being overweight?

    <p>Anemia (B)</p> Signup and view all the answers

    What is the approximate percentage of a food's energy value used up by the Thermic Effect of Food (TEF)?

    <p>5-10% (A)</p> Signup and view all the answers

    Besides exercise, what contributes to the 'Physical Activity' component of energy expenditure?

    <p>Non-exercise Activity Thermogenesis (NEAT) (C)</p> Signup and view all the answers

    Which of the following health risks is more closely associated with being underweight?

    <p>Loss of bone tissue (C)</p> Signup and view all the answers

    What is the main purpose of Estimated Energy Requirements (EER) as defined by the DRI committee?

    <p>To determine individual energy needs (A)</p> Signup and view all the answers

    Which of the following equations accurately represents the relationship in energy balance?

    <p>Energy In - Energy Out = Change in energy stored (A)</p> Signup and view all the answers

    Which assessment provides the MOST comprehensive evaluation of overall body composition?

    <p>Proportion of muscle, bone, fat and other tissue (B)</p> Signup and view all the answers

    What is a key limitation of using Body Mass Index (BMI) as a sole indicator of health risk?

    <p>BMI does not account for variations in muscle mass. (C)</p> Signup and view all the answers

    What waist circumference measurement for women indicates an increased risk of poor health?

    <p>Greater than 88 cm (35 inches) (C)</p> Signup and view all the answers

    According to the information provided, longevity is most improved by which of the following factors?

    <p>Cardiovascular health through regular physical activity (A)</p> Signup and view all the answers

    What is the proper calculation for BMI?

    <p>BMI = kg/m^2 (A)</p> Signup and view all the answers

    According to the information provided, in 2016-2017 what percentage of the Canadian population was considered obese?

    <p>26.9% (A)</p> Signup and view all the answers

    Where is fat stored that leads to a higher risk of poor health, according to the provided information??

    <p>Upper Body (A)</p> Signup and view all the answers

    What is another term provided that describes visceral fat?

    <p>Intra-abdominal fat (D)</p> Signup and view all the answers

    Normal-weight individuals who also maintain fitness have the lowest risk of mortality from chronic disease. What factor is a greater determinant of death risk if someone is overweight?

    <p>Fitness (B)</p> Signup and view all the answers

    Which of the following is a potential consequence of a sustained state of low energy availability?

    <p>Decreased Basal Metabolic Rate (BMR) (C)</p> Signup and view all the answers

    Which factor, when elevated, poses risks specifically related to diabetes, stroke, hypertension, and coronary artery disease?

    <p>Visceral fat (C)</p> Signup and view all the answers

    What potential effect can protein deficiency have on digestion?

    <p>Slowed digestive processes (B)</p> Signup and view all the answers

    Which of the following is an example of how adaptations from training can influence BMR?

    <p>Adaptations from training, over time, can increase BMR (C)</p> Signup and view all the answers

    What is the primary characteristic of Non-exercise Activity Thermogenesis (NEAT)?

    <p>It encompasses all activities except sleeping, eating, or exercising. (A)</p> Signup and view all the answers

    What is the physiological role of the Thermic Effect of Food (TEF)?

    <p>To increase metabolism in response to eating food. (B)</p> Signup and view all the answers

    Which potential health issue is more associated with being underweight than overweight?

    <p>Anemia (B)</p> Signup and view all the answers

    What does 'energy balance' primarily describe?

    <p>The relationship between energy intake and energy expenditure. (A)</p> Signup and view all the answers

    What is a key distinction between body weight and body fatness?

    <p>Body weight includes muscle and bone, while body fatness specifically refers to adipose tissue. (B)</p> Signup and view all the answers

    Which statement is true regarding the association between BMI and health?

    <p>BMI correlates with the degree of body fat and disease risk, but may not be accurate for individuals with athletic builds. (B)</p> Signup and view all the answers

    Why is waist circumference considered an important assessment of health risk?

    <p>It provides an estimate of visceral fat, which is associated with increased health risks. (D)</p> Signup and view all the answers

    According to the information provided, what is the significance of fitness in relation to body weight and mortality risk?

    <p>Fitness is a more significant determinant of mortality risk than fatness, even in overweight individuals. (B)</p> Signup and view all the answers

    What is the primary characteristic of central obesity that makes it a greater health risk compared to fat accumulation in the lower body?

    <p>Central obesity involves the accumulation of visceral fat around abdominal organs. (D)</p> Signup and view all the answers

    How does visceral fat (intra-abdominal fat) differ from subcutaneous fat in terms of health risk?

    <p>Visceral fat is metabolically more active and associated with higher health risks than subcutaneous fat. (B)</p> Signup and view all the answers

    What is a practical way to quickly assess if your waist circumference is healthy?

    <p>Ensure your waist circumference is less than half your height. (C)</p> Signup and view all the answers

    Flashcards

    Energy Balance

    The relationship between energy intake and energy expenditure.

    Body Composition

    The makeup of a person's body, including muscle, fat, and bone.

    Body Mass Index (BMI)

    A measure of body weight relative to height, commonly used to assess health risks.

    Waist Circumference

    A measure to help assess health risk that should be less than half a person's height.

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    Central Obesity

    Excess fat in the abdomen area, linked to higher health risks.

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    Visceral Fat

    Fat located within the abdominal cavity, surrounding internal organs.

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    Health Risks of Obesity

    Increased chances of chronic diseases and reduced longevity.

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    Fitness vs. Fatness

    Physical fitness may be a stronger predictor of health outcomes than body fat.

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    Chronic Disease Risk

    The likelihood of developing long-term health issues influenced by body weight and composition.

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    Obesity Statistics

    26.9% of the Canadian population was classified as obese in a recent survey.

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    Subcutaneous fat

    Fat stored directly under the skin.

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    Health risks of being overweight

    Increased risk of conditions like diabetes and heart disease.

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    Health risks of being underweight

    Can lead to muscle loss, weak heart, and slowed metabolism.

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    Basal Metabolic Rate (BMR)

    Energy used for involuntary activities to maintain life.

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    Thermic Effect of Food (TEF)

    Increased metabolism due to food consumption.

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    Non-exercise Activity Thermogenesis (NEAT)

    Energy expended for activities not related to sleeping, eating, or exercising.

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    Estimated Energy Requirements (EER)

    Estimated daily calorie needs based on factors like age, gender, and activity level.

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    Factors affecting BMR

    Low energy availability can decrease BMR, while training can increase it.

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    Energy Expenditure Components

    Includes BMR, TEF, and physical activity.

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    Health Risks of Central Obesity

    Increased risk of diabetes, stroke, and heart disease due to excess abdominal fat.

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    Physical Activity Energy Expenditure

    Energy used in exercise and daily movements excluding sleeping and eating.

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    Consequences of Low Energy Availability

    Can lead to decreased BMR and affects overall metabolic function.

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    Energy Balance Equation

    The formula that shows energy stored equals energy in minus energy out.

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    Body Weight vs. Body Fatness

    Body weight may not reflect the amount of fat a person has.

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    Implications of BMI

    BMI correlates with body fat and disease risk but isn't always accurate.

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    Waist Circumference Guidelines

    Waist measurement should be less than half a person's height for health.

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    Central Obesity Risks

    Excess fat in the abdomen is linked to higher health risks.

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    Visceral Fat Characteristics

    Visceral fat is fat stored within the abdominal cavity, surrounding organs.

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    Fitness as a Health Indicator

    Physical fitness may be more crucial for health than weight alone.

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    Effect of Body Fat Distribution

    Where body fat is stored affects health risks; upper body fat poses more danger.

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    Study Notes

    Nutrition Concepts & Controversies: Energy Balance

    • Energy Balance is the relationship between energy intake and energy expenditure.
    • A change in stored energy equals energy intake minus energy expenditure.
    • A mismatch in energy balance compounds over time.
    • Energy balance involves factors such as protein, carbohydrates, fat, alcohol, basal metabolic rate (BMR), thermic effect of food (TEF), and physical activity.

    Learning Goals

    • Identify health risks associated with inadequate and excessive body fat.
    • Explain the concept of energy balance and related factors.
    • Correlate body weight, body fat, and implications for health using BMI.

    Body Composition

    • Normal body fat percentages vary by sex related to reproductive function.
      • Males: 12%-20%
      • Females: 20%-30%
    • Body composition consists of muscle, organs, fat, bone.

    Average Body Composition of Men and Women

    • Men: 45% muscle, 25% organs, 15% fat, 15% bone
    • Women: 36% muscle, 24% organs, 27% fat, 13% bone

    The Body's Energy Balance

    • Energy balance is the relationship between energy intake and energy expenditure.
    • Factors include protein, carbohydrates, fat, alcohol, basal metabolic rate (BMR), thermic effect of food (TEF), and physical activity.
    • Change in energy stored = Energy in - Energy Out

    Assessing Where Someone Is At

    • Body Composition: The proportion of muscle, bone, fat, and other tissue in a person's body.
    • Body Mass Index (BMI) : A measure of body fat based on height and weight. Not accurate for athletes.
      • Underweight: <18.5 kg/m²
      • Normal weight: 18.5-24.9 kg/m²
      • Overweight: 25.0-29.9 kg/m²
      • Obese Class I: 30.0-34.9 kg/m²
      • Obese Class II: 35.0-39.9 kg/m²
      • Obese Class III: ≥40.0 kg/m²
    • Waist Circumference: A measure of abdominal fat, used to assess health risk.
      • Waist circumference is a risk factor for health problems

    BMI Categories and Health Risk Levels

    • BMI (kg/m²) categories and associated health risk levels vary from underweight to obese class III, with increasing risk as BMI increases or decreases from a healthy range.

    How Obesity is increasing

    • In 2016-2017, 26.9% of the Canadian population was obese. This represents a marked increase compared to past decades.

    Body Fat Distribution

    • Upper body fat distribution is more related to health risks compared to lower body fat distribution (pear-shaped versus apple-shaped body type).

    Where We Carry Fat Can Matter

    • Visceral fat (inside abdomen) is more problematic than subcutaneous fat (under skin).
    • Abdominal obesity is a considerable risk factor for several health issues.

    Some Health Risks from Overweight or Obesity

    • Cardiovascular disease
    • Hypertension
    • Diabetes
    • Abdominal Hernias
    • Arthritis
    • Complications of pregnancy
    • Gallbladder disease
    • Certain Cancers
    • Kidney Stones
    • Liver malfunction
    • Respiratory problems
    • Varicose veins
    • Flat feet

    ###Some Health Risks from Being Underweight

    • Loss of body tissues (muscle, fat, brain, hair)
    • Slowing growth/development
    • Lower basal metabolism
    • Weakened heart, electrolyte imbalances, low blood pressure
    • Slowed digestion
    • Anemia and altered blood lipids
    • Potential fatal outcomes

    Determining Energy Expenditure

    • Basal Metabolic Rate (BMR): The rate at which the body uses energy for involuntary activities to survive (e.g., breathing, heart rate).
    • Thermic Effect of Food (TEF): The increase in metabolism due to digestion and processing food. Around 5-10% of food calories are used.
    • Physical Activity: The energy expenditure during exercise and non-exercise activities (NEAT).

    How Do We Determine Energy Needs?

    • Estimated Energy Requirements (EER): A common method used to determine energy needs based on age, gender, weight, height, and physical activity.
    • Other formulas like Harris-Benedict and Cunningham Equations can also be used.
    • Quick estimates like calories per kg body weight can also be considered.

    Factors Affecting BMR

    • Age, height, growth, body composition, fever, stress, environmental temperature, fasting/starvation, and thyroxine levels affect BMR.

    Estimating Energy Requirements

    • Average dietary energy intake predicted to maintain energy balance. Calculations based on age, gender, weight, height, and activity levels.

    How Do We Determine Energy Intake

    • Using calories on package labels and food breakdown.
    • Using food records to log intake.
    • Using a nutrition analysis tool.
    • Using nutrition databases to identify nutrient contents and calculate calorie counts.

    Energy Density

    • Energy density is a measure of the energy provided by a food relative to its weight.
    • High-fat, low-fiber foods typically have high energy density, while high-fiber, low-fat foods have low energy density. High-water content foods also have low energy density.
    • Example high-energy density foods: chocolate, chips, pretzels

    Nutrient Density

    • Nutrient density is a measure of the nutrients provided by a food relative to its calorie content.
    • Foods high in vitamins, minerals, and fiber are considered nutrient-dense.
    • Choosing appropriately nutrient dense foods enhances health while maintaining calorie goals.

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    EPHE 155 Spring 2025 Lec10 Energy Balance PDF

    Description

    This quiz explores the principles of energy balance, including its significance in maintaining a healthy body composition. Students will learn about the implications of energy intake and expenditure, health risks associated with body fat levels, and the correlation between BMI and body weight. Dive into the fundamentals of nutrition and how lifestyle choices influence overall health.

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